9/29/11

Thursday, September 29

The key to today's class was accuracy and integrity. Accuracy or a lack of it was evident in the wall ball shots, hit the black line with the ball and it counts go above or below the line it's a miss. Everyone had a partner who was assigned to count repetitions and ensure proper movement. For a first time movement the counters did a good job of judging proper movement but we had a conversation after about "What if it's just you counting your reps?" I asked for a definition of integrity and one student hit the nail on the head," doing the right thing when no one is watching." I consider myself an honest person but I have also had lapses, everyone has but in the past five and a half years as a CrossFitter the CrossFit environment has helped minimize those lapses. As I explained to the class if you cheat on the range of motion or cut out a few reps most likely no one will ever know but whatever your time or score you got is worthless because you didn't finish. That's a DNF. The time or score can't be compared to anyone else because it's a DNF. I'd rather someone be DFL than DNF because of a lack of integrity.

Warmup
5 x 3 Pullups
      6 Pushups
      9 Situps
     12 Squats
Looking for quality movement and good form. Take the time and do it right. No need to rush.

Focus
Review: Overhead Press
New: Wall Ball

WOD
5 Rounds
10 Wall Ball shots to a 10' target
 5 Pushups
 2 Pullups

9/27/11

Tuesday, September 27

You will notice that today's WOD is a bit strange and ambiguous. I take very good care of the weight room at Fremont. I make sure it is neat and orderly with everything in it's place. My wife would accuse me of taking better care of the weight room than our house. She might be right. I often don't notice when things are out of place, messy or askew at home but even a small bit of trash in the weight room catches my eye. I refer to this room as "mine" simply because I fought to create it. I had the idea to order the equipment and I spent hours before and after school and at lunch clearing out and prepping the original space that was to be used as the weight room only to have it given to the football team. As much as that pissed me off there was plenty of good that arose form it, "class unity." For two years, the athletes in BuffClass had to move lots of equipment around, unpacking, repacking, transferring it across campus, moving it on Friday so the walls could be painted over the weekend then moving it back on Monday. These athletes learned to respect the equipment and the space because they had some ownership of it. Most of those students from the first two years, the OG's, have moved on and there is a fresh group of students, most who have never had BuffClass before and most who haven't had me as a coach either. This  brought up today's WOD. The dumbbells in the room had begun to spread like the waistline of an aging former athlete. Where once they were in tight, compact rows and paired together they now were placed all over with no rhyme or reason. The assignment was to work together to move all the dumbbells out of the way and restack them neatly. It didn't take more than 10 minutes as they class hurriedly moved the dumbbells out of the way swept up all the dust bunnies that had taken refuge underneath and then expertly redeposited the weights in an orderly fashion. There was a transformation before my eyes. This group who are mostly strangers worked together to achieve a common goal. Already the class is mentally stronger because they did it together. As well the weights looked great but I saw something else begin develop. BuffClass pride took hold, pride in the space, their space and pride in themselves.
 
Warmup
5 x 3 Pullups
      6 Pushups
      9 Situps
     12 Squats

Focus
Overhead Squats
Knees to Elbows

WOD
Dumbbell move

9/26/11

Monday, September 26


This is my favorite part of the Fall Semester, the beginning. This is when I get the opportunity to introduce CrossFit to a brand new group of students. I love to witness the rapid grow in skills and understanding of weightlifting and fitness. I love seeing the light turn on in their heads when they “get” what is going on. Today was one of those days. The light came on with a number of students while doing a simple couplet of Thrusters and Burpees. The realization that this is tough and challenging but WOW it’s fun and it’s kicking my butt.

Warmup
5x 3 Pullups
      6 Pushups
      9 Squats

Focus
Review:
            Deadlift
New:
            Thruster

WOD
3 rounds
10 Thrusters 10-20# Dumbbells
10 Dumbbell facing Burpees

9/22/11

Thursday, September 22

Class almost doubled in size today and that is a good thing. The roster stands at 26 right now with two girls added to the class. I am excited about this group of students this year even though I only have experience with maybe half of them in my regular PE classes. The effort and intensity in only the third class meeting is great and bodes well for high achievement this school year.

Warmup
3x 5 Squats
     5 Pushups
     5 Situps
     5 Burpees

Focus
Review: Deadlift
New: Pullups and Walking Lunges

WOD
In groups of two: take turns doing three rounds each of
200m run
40' Walking Lunge
10 Pullups or Jumping Pullups 

9/19/11

Monday, September 19

Warmup
3x 10 Burpees
     40' Bearcrawl
     100m run

Focus
Review: Squats
New: Deadlift
          Press and Push Press

WOD
10->1
Deadlift w/ dumbbell max of 20#
Pushpress w/ PVC

9/16/11

Thursday, September 15

Beginning Again
Today was the first BuffClass of the 2011-2012 school year. There are only 12 on the roster as of this moment but I'm sure we will be maxed out at 35 by next week. We went over class expectations and then some basic movements. We covered squats, burpees, pushups and situps. After that we did a short WOD:
4 rounds of Tabatas
Burpees
Situps
Pushups
Squats

I was very impressed with the athletic ability of the students in class so far. Everyone was able to get into a good squatting position with little prodding. I'm looking forward to see how this year's crop of new athletes progress.

9/9/11

Friday, September 9

A little late Friday fun. Do it tonight or sometime this weekend.
WOD
21-15-9
Push Press/Broad Jump Burpees

9/7/11

Wednesday, September 7

I got the good news today. BuffClass will return. I don't know what period it will be yet but I am being greesy and pushing for a second class. That would be awesome. It is amazing what can happen when a Head Counselor actually cares about students wants and needs. Sometimes a new Head Counselor is all it takes. I am already looking to next year when there will be Seniors with lots of credits and not enough elective classes. I am looking to be the provider of those elective classes.

Lift
Deadlift
3x5

WOD
400m run
400m run Backward
400m run
400m run Backward

9/5/11

Monday, September 5

Labor Day
Here is one you can do before all the BBQ's and other festivities associated with today.
WOD
Annie
50-40-30-20-10
Double Unders/Situps

Have a great day. Get out and do some fun stuff.

9/2/11

Friday, September 2

The first week of school has come and gone and there is no BuffClass. That being said, things are looking up. It looks as though BuffClass will be added back to the schedule. The former Head Counselor is no longer at Fremont and his replacement is like a breath of fresh air. He listens. It didn't hurt that I saved the list of 50 students who requested the class last year. I'm keeping my fingers crossed and hoping for the best.  Please keep in mind that the programming on the site will change to accommodate the introductory level of the new BuffClass CrossFitter's. For the OG's that might mean scaling things up, like the number of rounds or the weights.

WOD
10K run. Everyone has a long weekend without school on Monday so do this long run as quickly as you can and enjoy the rest of the weekend doing something cool and active like surfing or biking or playing in the park. Put the Xbox away for a few days. Don't worry, it will still be there when you get back and your body will appreciate it. Happy Labor Day Weekend.